1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks

1 set
200-meter jog/run
10 single-leg toe touches/leg
10 box step-overs
:30 mountain climbers

1 set
200-meter jog/run
10 unweighted good mornings
5 box step-overs
:30 up-downs
5 box step-overs

- RX -
For time:
400-m run
15 box jump-overs (24/30 in)
30 pull-ups
800-m run
30 pull-ups
15 box jump-overs (24/30 in)
400-m run

- INTERMEDIATE -
For time:
400-m run
15 box jump-overs (20/24 in)
20 pull-ups
800-m run
20 pull-ups
15 box jump-overs (20/24 in)
400-m run

- BEGINNER -
For time:
200-m run
10 box step-overs (12/20 in)
15 banded pull-ups
400-m run
15 banded pull-ups
10 box step-overs (12/20 in)
200-m run

- MASTERS 55+ -
Same as Rx'd

Post-workout
Accumulate:
50 banded good mornings and 1:00 of GHD Superman hold in as few sets as possible

For time:
400-m run
15 object jump-overs (knee height)
30 alternating renegade rows (35/50 lb)
800-m run
30 alternating renegade rows
15 object jump-overs (knee height)
400-m run